Ask Tim – What Should I Eat For Breakfast to Lose Weight?

by Tim

in Ask Tim,Nutrition

Besides eggs, what can I have for breakfast? I am 22 5’7′ and 180 lbs. Is that overweight and what should my weight be, and what would be the most effective meal plan for me to get to my target weight goal which
is 155lbs?


Hi Tameka,

Depending on your body composition, 155 is a very reasonable weight loss goal to shoot for.

One of the most common weight loss tips you will come across is that you need to eat breakfast each and every day, and this is for a very good reason. Eating breakfast:

  • Gives your metabolism a jump-start for the day, which helps to improve fat loss potential
  • Ensures that you are not ravenous by lunch time, which will help prevent lunchtime binges
  • Gives you the energy you need for a morning workout, which is when most people can squeeze it in.

Now, you may be asking, “What should I eat for breakfast to lose weight?”

What I found to be most effective is planning out a series of five or six different meals, and then alternating between them. People are creatures of habit and find comfort in regular routines, whether that means going to school or work each day along the same route, eating the same meals, etc. This also makes it easier to keep the necessary ingredients on-hand and gives you a clearer picture of what to shop for in the grocery store.

There really is no specific food that will make you lose weight faster than others, but the key to all diets that work is that you need to keep it simple and don’t spend too much time overthinking it. Just try to get a little fat, protein, and carb into each meal.

Ask Tim: What Should I Eat For Breakfast to Lose Weight?

Breakfast Is The Most Important Meal For Weight Loss

A few examples of breakfast weight loss foods are:

  • Ezekiel english muffin with almond butter
  • High-fiber breakfast cereal such as Bran Buds with unsweetened yogurt
  • Two-egg omelet with your choice of fillings (peppers, onions, mushrooms, salsa, chicken, etc) and a light sprinkling of cheese
  • Scrambled eggs with black beans and salsa
  • Sauteed mushrooms and onions with cumin, chili powder, salsa, and sour cream

These are just a few examples of breakfasts that I had regularly. Just tailor it to your specific tastes, get some of all three macronutrients, and keep your calorie limit in mind and you will be fine.

Strength and focus,


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{ 5 comments… read them below or add one }

Kashi July 28, 2011 at 10:54 am

Hi Tim,
Could u help me.. I am 26, 5 ft tall and 180 LBs. I would like to know how to lose 60 LBs in a healthy way.. I am a vegetarian who eats Dairy… I would like to know what diet is good for me and what exercises should I do?
Thanks :)


Tim August 1, 2011 at 5:39 pm

Do a combination of cardio and weight training. Free weights are best when doing weight training and for cardio, there are few choices more effective than running or incline training. Strength training will tone your muscles and prevent muscle loss while the bulk of your calorie burn will come from the cardio. Keep your sessions to a min of 30 minutes each.

Being vegetarian can make it difficult to get all the right protein each day, but working with a registered dietician can help. You need to mix legumes and whole grains to get the complete protein your body needs. Organic dairy is your best choice for dairy, since it doesn’t have any added hormones or antibiotics. Keep to about 1200 calories and increase it a bit on days when you exercise heavily. Keep your sodium intake down and drink lots of water.


Erin August 21, 2011 at 5:22 pm

Hi Tim, Im 5’3 150lbs my weddining is in 30 days and I would like to loose 30-25 lbs before then…or at least tone up..I like everything but salmon!! HELP!!!!!!!!!!!!


Sue August 28, 2011 at 3:12 am

Hi Tim,
I was just wondering is a V8 good or bad during this diet? Also what types of fruit is best to eat?


paula October 16, 2011 at 8:38 am

Hi Tom,

I was wondering since I am about 149.5 and 14 years old I am very unhealthy. My goal is 120 but sadly I dont know what proper foods for breakfast I should eat, since I want to become a vegetarian. Will I be allowed to eat some of the foods you mentioned or do I have to avoid those too. I read your other article on having to lose 30 pounds in a month and my goal is go for it, but today is my first day and I was wondering am I allowed at all to eat some of those because I would eat an egg but then I am afraid of it affecting me. Would I become a Flexitarian/Semi-vegetarian or a Ovo-vegetarian


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